The monsoon brings with it a host of malaises, including rheumatism (especially for the elderly), asthma, coughs, colds, fever, fungal infections, and even seasonal depression caused by the cloudy weather.

But don't despair just yet. You can still indulge in dreamy walks (or dances) in the rain, racing paper boats in rainwater streams with your children, and still remain fit this season. Just follow our experts' advice for some precautions.

Build your immunity: Ahmedabad-based Ayurveda practitioner Vaidehi Sheth stresses on building immunity the natural way by increasing the portions of fruit in your diet. 'Include a banana, cherries, peaches, plums and pears to your daily diet and beat the cold and flu syndrome this monsoon,' she says.

Fresh vegetables and fruits are rich in water, essential nutrients, vitamins and minerals, natural sugar and fibre. Include lots of fruits and vegetables in your diet for increased immunity, but do take care to wash them well before eating. It's a good idea to give them a final soak in water that's been boiled or purified (Zero B Solar by Ion Exchange India or Kent Mineral RO are good choices). They remove heavy metals and destroy disease-causing germs.

Amla (Indian gooseberry) and citrus fruits that contain lots of Vitamin C help improve your immunity levels.

Keep breathing problems at bay: Moisture mixed with the particulate pollution in the air can bring about difficulties in breathing, especially in children. Our experts recommend the homeopathic medicine Netrum sulph as an effective remedy to combat this problem. Give your child three pills (potency 30) every four hours. If his chest is congested, massage it with warmed mustard oil. (Also, switch to mustard oil as your cooking medium.)

To prevent allergies and coughing this season, Amresh Jha, Delhi-based yoga expert, recommends doing jal neti every day. Jal neti is a yogic procedure wherein you pour warm salted water through one nostril via a special pot, and release it through the other. Make sure you learn the technique from a qualified yoga teacher. (The neti pots are available in the market.) 'Also, gargle with warm salted water after a visit to a crowded public place, such as a shopping centre or a movie hall,' adds Amresh Jha.

To build your lung capacity and improve overall health, 'Exhale and inhale deeply six times, three to four times a day. Kapalbhatti - forceful and rapid inhalations and exhalations - is also invaluable in preventing infections in the nasal passage,' says Amresh Jha.

Calm your "kapha": Ayurveda says that the monsoon season creates an aggravation of the kapha dosha (manifesting itself as nausea, drowsiness and lethargy), which needs to be balanced. Drink only boiled or purified water. Make it a habit to drink coconut water a couple of times a day. Stay away from junk food, fermented and oily food, as this can throw the kapha and pitta doshas out of sync.

Avoid heavy beans, such as channa and rajma, since these are gas-causing. Moong beans - either whole or as a dal - can be safely consumed.

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